Reverse Grip Machine Lat Pulldown
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Overview:
The Reverse Grip Machine Lat Pulldown ke boikoetliso ba matla boo haholo-holo bo lebisang mesifa e ka mokokotlong oa hau, li-biceps le mahetleng. Boikoetliso bona bo loketse ba qalang le baatlelete ba tsoetseng pele ba batlang ho haha matla a holimo a 'mele le ho ntlafatsa boemo ba 'mele. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka ntlafatsa tlhaloso ea mesifa, ho khothalletsa ho tsamaea hantle ha 'mele o ka holimo, le ho kenya letsoho lenaneong la ho ikoetlisa hantle.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara bar ka ho itšoarella ka tlas'a letsoho (lipatla li shebile ho uena) ka bophara ba mahetla.
- Hula molamu ho ea fihla sefubeng sa hau ha u ntse u boloka mokokotlo oa hau o otlolohile 'me likhahla tsa hau li le haufi le' mele oa hau.
- Tšoara boemo bona ka nakoana, u phunyeletse mahetla a mahetla hammoho, ebe butle-butle u khutlisetsa bar sebakeng sa ho qala.
- Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso.
Exercise Tips:
- Boemo bo nepahetseng: Boloka mokokotlo o otlolohileng nakong eohle ea boikoetliso. Qoba phoso e tloaelehileng ea ho sekamela morao haholo kaha sena se ka u khathatsa 'me sa tlosa maikutlo ho tloha ho lats ea hau. Ho e-na le hoo, itšetlehe hanyane ka morao, ho lekana feela ho lumella bar ho hlakola sefahleho sa hau.
- Controlled Movement: Qoba ho sebelisa matla ho theola boima ba 'mele. Ena ke phoso e tloaelehileng e fokotsang katleho ea boikoetliso le ho eketsa kotsi ea kotsi. Ho e-na le hoo, lebisa tlhokomelo ho motsamao o liehang, o laoloang, o hulela bar fatše u sebelisa li-lats tsa hau ebe ue lokolla butle-butle.
- Phatlalatso e Felletseng ea Motion: Ho fumana molemo ka ho fetisisa ka morao
FAQ
Can beginners do the Reverse Grip Machine Lat Pulldown?
Ee, ba qalang ba ka etsa boikoetliso ba Reverse Grip Machine Lat Pulldown. Leha ho le joalo, ho bohlokoa ho qala ka boima bo tlase ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Ho molemo hape ho ba le mokoetlisi oa hau kapa setsebi sa boikoetliso ba 'mele ho u bontša mokhoa o nepahetseng qalong. The reverse grip pulldown ke boikoetliso bo botle ba ho sebetsa mesifa e ka morao, haholo-holo lats (latissimus dorsi). Hopola ho lula u futhumala pele u qala mokhoa ofe kapa ofe oa ho ikoetlisa.
What are common variations of the Reverse Grip Machine Lat Pulldown?
- Close-Grip Lat Pulldown ke phapang e 'ngoe moo matsoho a behoang haufi-ufi, e lebisang bohareng ba mokokotlo hape e kopanya li-biceps le forearms.
- Wide-Grip Lat Pulldown ke phapang moo matsoho a behoang ka bophara ka bophara, a shebane haholo le li-lats tse ka ntle le mokokotlo o ka holimo.
- The Underhand Grip Lat Pulldown ke phapang moo liatla li shebileng ho uena, tse lebisang li-lats tse tlase hape li kenyelletsa li-biceps haholoanyane.
- V-Bar Lat Pulldown ke phapang moo u sebelisang V-bar ho e-na le bar e otlolohileng, e lumellang ho ts'oara ho se nke lehlakore le ho lebisa li-lats ho tloha ka lehlakoreng le fapaneng.
What are good complementing exercises for the Reverse Grip Machine Lat Pulldown?
- Li-Hull-ups: Li-pull-ups li boetse li sebetsa latissimus dorsi, biceps, le mokokotlo o bohareng joaloka Reverse Grip Machine Lat Pulldown, empa li hloka matla a mangata a 'mele le taolo, ho fana ka boikoetliso bo thata haholoanyane.
- Mela ea Bent-Over Barbell: Koetliso ena e tlatsana le Reverse Grip Machine Lat Pulldown ka ho lebisa mesifa ea morao, haholo-holo li-lats le li-rhomboids, ha e ntse e kenyelletsa mokokotlo o ka tlaase le hamstrings, ho khothalletsa matla a morao ka kakaretso le botsitso.
Related keywords for Reverse Grip Machine Lat Pulldown:
- Reverse Grip Lat Pulldown Machine
- Sebelisa Boikoetliso ba Morao
- Machine Back Workout
- Koetliso ea Reverse Grip Back
- Sebelisa Mochini oa Lat Pulldown
- Mochini oa Boikoetliso o Matlafatsang Morao
- Reverse Grip Lat Pulldown Workout
- Eketsa Boikoetliso ba Mochini
- Reverse Grip Back Exercise Machine
- Boikoetliso ba Mochini oa Lat Pulldown